In 2015, Americans 65 and older made up 15 percent of the population. By 2060, they’ll make up 24 percent—98 million people. Age is the primary risk factor for developing dementia, which is why the Alzheimer’s Association estimates that the annual number of new cases of Alzheimer’s and other dementias will double by 2050, with someone in the U.S. developing Alzheimer’s every 33 seconds.

The biggest defense? A healthy body. The brain is a highly vascular organ, meaning it is full of blood vessels. And it is a demanding energy consumer, drawing 20 percent of the body’s total energy—the biggest share of any single organ. Interventions and behaviors that improve heart health also increase the flow of blood to the brain. William Renehan, associate director of the George & Anne Ryan Institute for Neuroscience, says that there is a developing consensus: “Things that have been shown to benefit cardiovascular health are also the things most effective at preserving brain health.” The prescription:

Get fit. Regular physical activity is your first line of defense—preferably moderate-to-vigorous aerobic exercise like running, tennis, or soccer. Like to dance? Combining aerobic exercise with the cognitive challenge of learning steps is even better.

Manage risk. Diseases such as diabetes, obesity, and hypertension, along with smoking, constrict the flow of blood to the heart and thus negatively affect the brain.

Eat well. A Mediterranean-style diet, full of fruits and vegetables, whole grains, healthy fats, and lean meats, such as fish, are associated with a healthy brain. Bonus: the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet calls for a glass of wine a day. URI investigators are currently probing the benefits of specific diets and dietary ingredients for brain health.

Learn something. Lifelong learning and cognitive training may contribute to “cognitive reserve,” a term that refers to the brain’s resistance to cognitive decline resulting from injury, age or disease. The theory is that learning leads to changes in the brain (possibly involving enhanced connections between neurons) that make the brain more resilient.

Sleep well. The brain is highly active when your body is not. Sleep is essential to the formation of memory, allowing the brain to consolidate the day’s experiences and transfer the information to long-term memory.

Play music. While taking up the violin inelementary school and continuing to play as an adult is particularly beneficial, picking up the bow—or any musical instrument you care to learn—as a retiree is also very helpful.